Encourage the elderly to get in the water—it's not only social, but the benefits from swimming and water activities are compelling!
As we age, staying active is important for reducing both mortality and morbidity risk. According to the Ministry of Health guidelines, adults aged 65 and over should aim for at least 30 minutes of moderate-intensity aerobic activity five days a week, or 15 minutes of vigorous-intensity activity. A mix of moderate and vigorous activity is also beneficial for maintaining overall health.
Why should we encourage swimming in the elderly? Swimming is great for cardiovascular fitness while being non-weight bearing, as we age heart health becomes important as does low-impact options that are gentle on aging joints.
The great thing is that swimming is suitable for all shapes and sizes, once in the pool even small exercises in the water are a great way to get moving and engage muscles. For some with joint or muscle pain from medical conditions, it can even provide relief from arthritis being non-weight bearing, the buoyancy of the water can allow movement without pain.
A quick summary of the key benefits is below:
Improves heart and lung health: As we age, our heart and cardiovascular system weaken. Swimming can make the heart stronger, improve circulation as well as lower blood pressure all of which can reduce the risk of heart attacks. Our lungs also benefit when we swim – as we build up breath capacity and endurance and develop stronger respiratory muscles.
Low impact on joints & improved flexibility: Jogging and even walking can strain a senior’s joints/ swimming eases the pressure off the hips, knees, and spine. This is because there is less weight to support when submerged in the water – water actually supports 90% of your body weight! Being able to move freely in the water allows seniors the chance to use flex and stretch muscles they otherwise may not it can also ease pain from arthritis, allowing free movement.
Reduces the risk of falling: The risk of a fall increases significantly as we age – every year one in three people over 65 injure themselves in a fall and that rises to one in two once you hit 80 years and accounts for more than $267M dollars each year (source ACC.co.nz). When looking for exercise routines that nurture and support bone strength, swimming is a great option. Bone strength is responsible for both our posture and stability potentially reducing the risk of falling. An Australian study that evaluated 1,700 men aged 70 and older found that those who swam were 33% less likely to fall compared to those who did not swim.
Supports mental health: Swimming can reduce stress and increase endorphins which are chemicals in the body that cause happiness. Swimming can be a social activity and makes exercise feel less like a chore and instead a fun activity with others.
Sometimes a barrier can be getting into the water safely – knowing you have a safe way to get in and out of the pool can be the difference between enjoying the experience and finding it like climbing Mount Everest.
For residents who love the water but now need a hand getting in and out, check out the i-swim pool hoist range. This range is simple to use and ensures a safe transition in and out of the pool – while allowing people to retain dignity and enjoy the experience.
If you are looking for a safe pool access solution or would like to discuss a trial, please get in touch with our team – we would love to assist.
Key content sources and further reading resources:
(Ministry of Health. 2013. Guidelines on Physical Activity for Older People (aged 65 years and over) https://www.health.govt.nz/publications/guidelines-on-physical-activity-for-older-people-aged-65-years-and-over#:~:text=start%20off%20slowly%20and%20build,and%20vigorous%2Dintensity%20aerobic%20activity
https://www.livescience.com/48336-swimming-best-exercise-older-adults.html
https://aquamobileswim.com/blog/swimming-for-senior-citizens/
https://allseniorscare.com/why-swimming-may-be-the-best-exercise-for-older-adults/